Tunturi S40 Manual Del Usuario página 15

- Do not leave the equipment unattended when the mains plug is
inserted into the wall socket.
- Do not pull the mains cable to remove the mains plug rom the wall
socket�
- Remove the mains plug rom the wall socket when the equipment is
not in use, beore assembly or disassembly and beore cleaning and
maintenance.
Assembly instructions
Description (ig. A)
Your upright bike is a piece o stationary itness equipment used to
simulate cycling without causing excessive pressure to the joints.
Package contents (ig. B & C)
- The package contains the parts as shown in
ig. B.
- The package contains the asteners as shown in ig. C. Reer to the
section "Description"
‼ NOTE
• I a part is missing, contact your dealer.
Assembly (ig. D)
⚠ WARNING
• Assemble the equipment in the given order.
• Carry and move the equipment with at least two persons.
⚠ CAUTION
• Place the equipment on a irm, level surace.
• Place the equipment on a protective base to prevent damage to
the loor surace.
• Allow at least 100 cm o clearance around the equipment.
• Reer to the illustrations or the correct assembly o the
equipment.
‼ NOTE
• Save the tools provided with this product, ater you completed the
product assembly,
or uture service purposes.
Workouts
The workout must be suitably light, but o long duration. Aerobic
exercise is based on improving the body's maximum oxygen uptake,
which in turn improves endurance and itness. You should perspire, but
you should not get out o breath during the workout.
To reach and maintain a basic itness level, exercise at least three times
a week, 30 minutes at a time. Increase the number o exercise sessions
to improve your itness level.
It is worthwhile to combine regular exercise with a healthy diet. A
person committed to dieting should exercise daily, at irst 30 minutes
or less at a time, gradually increasing the daily workout time to one
hour. Start your workout at low speed and low resistance to prevent the
cardiovascular system rom being subjected to excessive strain.
As the itness level improves, speed and resistance can be increased
gradually. The eiciency o your exercise can be measured by
monitoring your heart rate and your pulse rate.
Exercise Instructions
Using your itness trainer will provide you with several beneits, it will
improve your physical itness, tone muscle and in conjunction with a
calorie controlled diet help you lose weight.
The warming up phase
This stage helps get the blood lowing around the body and the
muscles working properly. It will also reduce the risk o cramp and
muscle injury. It is advisable to do a ew stretching exercises as shown
below. Each stretch should be held or approximately 30 seconds, do
not orce or jerk your muscles into a stretch - i it hurts, STOP
The exercise phase
This is the stage where you put the eort in. Ater regular use, the
muscles in your legs will become more lexible. Work to your but it is
very important to maintain a steady tempo throughout. The rate o work
should be suicient to raise your heart beat into the target zone shown
on the graph below.
HEART RATE
200
180
160
140 TARGET ZONE
120
100
80
20 25 30 35 40
This stage should last or a minimum o 12 minutes though most people
start at about 15-20 minutes
The cool down phase
This stage is to let your Cardiovascular System and muscles wind
down. This is a repeat o the warm up exercise e.g. reduce your tempo,
continue or approximately 5 minutes. The stretching exercises should
now be repeated, again remembering not to orce or jerk your muscles
into the stretch.
As you get itter you may need to train longer and harder. It is advisable
to train at least three times a week, and i possible space your workouts
evenly throughout the week.
Muscle toning
To tone muscle while on your itness trainer you will need to have the
resistance set quite high. This will put more strain on our leg muscles
and may mean you cannot train or as long as you would like. I you
are also trying to improve your itness you need to alter your training
program. You should train as normal during the warm up and cool down
phases, but towards the end o the exercise phase you should increase
resistance making your legs work harder. You will have to reduce your
speed to keep your heart rate in the target zone.
Weight loss
The important actor here is the amount o eort you put in. The harder
and longer you work the more calories you will burn. Eectively this is
the same as i you were training to improve your itness, the dierence
is the goal.
Heart rate
Pulse rate measurement
(hand pulse sensors)
The pulse rate is measured by sensors in the handlebars when the user
is touching both sensors at the same time. Accurate pulse measurement
1 5
MAXIMUM
85 %
70 %
COOL DOWN
AGE
45 50 55 60 65 70 75
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